Protein has become the most talked-about macronutrient in wellness circles, and for good reason: it’s central to muscle maintenance, satiety, and metabolic health. But “eat more protein” is vague advice. Here’s what the research actually supports about how much you need and when it matters most.
The official numbers undersell it
The RDA of 0.8 grams of protein per kilogram of body weight was established to prevent deficiency, not to optimize health, body composition, or performance. Research from sports nutrition scientists, including work published in the Journal of the International Society of Sports Nutrition, points to a range of 1.2 to 2.0 grams per kilogram of body weight as more appropriate for people who exercise regularly, are trying to build or preserve muscle, or are over the age of 50.
For a 70kg (154lb) adult, that’s a range of roughly 84–140 grams per day — well above what most people who aren’t tracking deliberately tend to eat, especially at breakfast and lunch.
Why timing and distribution matter
Muscle protein synthesis — the process by which your body repairs and builds muscle tissue — responds to protein intake in a dose-dependent way up to about 30–40 grams per meal, after which the benefit plateaus for that particular meal. Most people eat this backwards: a light, carb-heavy breakfast, a moderate lunch, and a large protein-heavy dinner. Spreading intake more evenly across three or four meals appears to make better use of that synthesis response than front- or back-loading it.
Why it matters more as you age
After age 30, adults lose roughly 3–8% of muscle mass per decade if they don’t actively work against it, a process called sarcopenia that accelerates further after 60. Higher protein intake combined with resistance training is one of the few interventions shown to meaningfully slow this. This is one reason nutrition guidelines for older adults increasingly recommend protein intakes above the standard RDA.
Practical ways to close the gap
- Anchor breakfast with protein. Eggs, Greek yogurt, or a protein smoothie instead of cereal or toast alone.
- Treat protein as the main course, not the side. Build meals around a protein source, then add carbs and vegetables.
- Use dairy and legumes, not just meat. Cottage cheese, Greek yogurt, lentils, and tofu are efficient, affordable protein sources.
- Consider a supplement if needed. Whey or plant-based protein powder is a reasonable way to close a gap, particularly around workouts, though it shouldn’t replace whole-food sources entirely.
The bottom line
Most people, especially those over 40 or who exercise regularly, would benefit from more protein than they currently eat, spread more evenly across the day. It’s a straightforward, low-risk change with strong evidence behind it for muscle maintenance, satiety, and healthy aging.
